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Under the bar 2.0

Retro Blaster

By Retro Blaster
in Workout journals

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Retro Blaster Member

Retro Blaster

Posted
Posted

Hey yo!

Ive decided to start up a log here to hopefully improve enough to do my maiden powerlift meet this year sometime in the 105 division. I have a log here somewhere under the name Under the bar. I was and still am an avid Power Lifter but havent yet set on stage due to a bad injury and a few other things stopping me from it like rugby and all.

Here is a bit of a timeline on what ive been up to and where i have come from

End of 2007

Strongest i have ever been at a bw of 108

Bench 190 raw touch and go

Squat 270 no belt or wraps

Dead 270 belt

Begining of 2008

Moved to Sydney played league for 1 year

No heavy lifting just conditioning

BW 98kg

2009

Worked full time no training weight fluctuated a lot between 100kg and 105kg

2010

Moved home

No training

BW ballooned to 115kg

August 2011

Heaviest i have ever been 121kg

No training, sweating and heavy breathing whilst eating

Injured my neck, impinged nerve in neck had muscle atrophy in left arm and constant pins and needles. No grip what so ever, could hardly do a press up

September 2011

Neck and arm a little stronger so I started do do HIIT with a little MMA 3 - 4 days a week

Started to change my eating and went full keto

December 23rd

Weighed in at 106 kg

Pins and needles gone still lots of muscle atrophy and weakness in left arm however greatly improved

Today

Weighed in at 110 kg

Eating went a bit wayward over xmas still not back to a strick eating plan

Arm much more stronger but still a long way to go

So there is a glimps at what i have been through. A mixture of inactivity and bad food choices got me to my heaviest weight but a whole lot of dedication got me back to a respectable weight.

My plan from Monday the 23rd of Jan is to.....

Get dwn to 100kg at under 15% bf

Get my lifts up to somewhere near i had in 2007

Keep a healthy lifestyle

Program is.....

Mon Wed Fri Strong lifts 5x5

Tues Thurs and some Saturdays HIIT

Move from KETO to Palea eating

I want to keep the HIIT up until i get to where i want to be weight wise and bf% wise. Once i do get there i may chop the conditioning back to 1 day a week and up the lifting days to a Higer volume or more demanding program such as a Smolov cycle or something like that

Ok so no more sorry stories just hard work from now

Hopefully i can get some feed back from some of you so I can fine tune this program.

There it is guys and gurls time to bend some bars and drop some %

See yo Under the Bar

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runveerun Veteran member

runveerun

Posted
Posted

Nice journal name, I very nearly called mine that! 8)

Which PLing meet were you thinking of doing later this year, any one in particular?

Paleo diet looks good, it makes sense in lots of ways, I have never tried it but know lots of people who have had great success on it.

Are you lifting ATM or are you starting that next week too?

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bar-belle Veteran member

bar-belle

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Nah havnt looked at a specific comp and honestly i dont think it will be till the end of the year due to my arm and grip issues.

Waikato Bay Of Plenty Powerlifting Association hold some great comps throughout the year and in Tauranga... a few novice comps and they are hosting the North Is champs later this year.

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Retro Blaster Member

Retro Blaster

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Hey thanks guys

Yea hopefully get back to somewhere close to what i was all those years back.

Im like you drizit i love to squat and im kinda built perfectly for it.

My dead is just a brut pull so i will be working hard on that once i get through this first phase

My bench well........ without they injury was my weakest lift, that 190 i got in 2007 was a real struggle, i broke it down and it was my lock out that sucked. So once all is good there i will be killing the lockouts.

The 1 thing that i am realy dreading is the DOMS i am going to get from squatting! I wont be able to sit for the whole week!

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Retro Blaster Member

Retro Blaster

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Sooooooo Day 1 today was a bit aprehensive going in to it just cause i havnt had any heavy weight on the back for soooo long, any way it turned out ok in the end loved getting under the bar again, found the groove straight away got depth once i went a little heavier and everything looked good.

Here is the work out

Warm up

Stationary bike for 5 mins at an easy pace

2 x 25 crunches

2 x 25 leg raises

2 x 10 scorpians

2 x 10 reverse scorpians

Squats

Warm up

5 x bar

5 x 60kg

Working

5 x 80

5 x 100

5 x 120

5 x 140

5 x 160

Bench

Warm up

5 x bar

5 x 60kg

Working

5 x 5 @ 100

Bent over rows

Warm up

5 x bar

5 x 60

Working

5 x 5 @ 100

So ther it is my first real work out for 4 years.

Squats were awesome all sets were up and easy the last set was suprisingly easy. Maybe Wednesday DOMS will kick in but not really feeling anything that feels like it so fingers crossed.

Am thinking might either start working sets at 100kg on Wednesday and go up by 20kg each set or just go straight to 160 and do 5 x 5 of that. Ill see how i feel.

Bench. Well this was better than i thought it would be. My arm and hand held up ok but i can def feel it is alot weaker than the right. I will probably just keep it at this weight for the week and see about increase next week.

Bent over rows were good i am not a very good chins or pulls exponent so i almost always did these, strength is ok but kept it moderate for today.

Overall felt really good to get under the bar, and i am really looking forward to Wednesday just for the squating (i love squating)

I have HIIT tomorrow so that will test the recovery but i think it will be sweet.

Eating has been on spot for a few days just all natural food and i can really feel the difference already.

Looking forward to any and all feedback.

PEACE

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Retro Blaster Member

Retro Blaster

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Ok HIIT today.

Awesome workout, i wont post what we did incase i get kicked out of the Powerlifting forum! However it was 35 minutes of ball busting that left me drenched in sweat and colapsed on the mats. I think some one had a heart rate monitor on and acording to that he reckons we burnt 750 calories. I dont know how acurate they are but it gives a good indication that we worked hard.

Few more weeks of these and ill hit my targets conditioning wise soon!

Body feels good, looking forward to tomorrows Squat OH press and deads, that is going to be fun!

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Retro Blaster Member

Retro Blaster

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Here is todays work out

Warm up

Stationary bike 5 min

Crunch x 25

Leg raises x 25

Ankle taps x 25

Scorpians x 25

Squats

Warm up

Bar x 20

60kg x 20

100kg x 10

Working

5 x 5 @ 160kg

OH press

Warm up

Bar x 20

40kg x 10

60kg x 10

Working

5 x 5 @ 80kg

Deads

Warm up

60kg x 10

Working

5 x 5 @ 120kg

Overall good work out, squats were good felt nice and tight all reps and all sets were strong happy with the start

OH press was a struggle, the tricep was a bit knackered from monday and it showed up how weak my left arm is. The last 2 sets were shit. SOmething i have to keep working at tho i suppose

Deads. These scared the shit out of me! I didnt want to ga heavy as i have had some bad experiences due to over doing the dead lift in the past. So i kept it at a moderate weight and got the reps out.

Was a good work out all in all and am looking for to Friday.

I have a HIIT session scheduled for tomorrow but i may change it to a moderate walk or something just to let the body recover and them hit it hard again Friday!

Ok peeps thats it for tonight peace out

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Retro Blaster Member

Retro Blaster

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Ok guys sorry for the delay been hella busy with other things over the long weekend but i managed to get through my training

FRIDAY 27th

Warm up

Core circuit

Leg raises

Scorpians

Reverse Scorpians

Ankle taps

25 reps

2 sets

Squat

Warm up

bar x 20

60kg x 20

80 kg x 10

Working

100kg x 5

140kg x 5

160kg x 5

180kg x 5

190kg x 5

Bench

Warm up

Bar x 20

60kg x 10

Working

100 kg x 5 x 5

Bent over rows

Warm up Bar x 20

60kg x 10

Working

3 x 5 100kg

2 x 5 80kg

All in all good work out. Feeling real strong and confident in squats, still to use belt and wraps mainly because i dont really know how to properly but i will hit up some of the other power lifters in the gym maybe next week.

Bench and BO rows were ok, just lacking confidence in the bench and rows were just tierd at the end

SAT

HIIT work out

45 mins wrestling and heavy bag

MONDAY

Warm up

Same core circuit

SQUAT

Warm up

80 kg x 10

100 kg x 10

Working

3 x 5 @ 160

1 x 5 @ 180

1 x 5 @ 200

OH PRESS

Warm up

Bar x 10

60 x 10

Working

5 x 5 @ 80kg

DEADS

WArm up

2 x 10 @ 100kg

Working

5 x 5 @ 180

Good workout, felt strong. Body was feeling it a bit from the training and from some bad food choices over the weekend. However pushed through and got some ok numbers up

I am not following a prescribed weight scheme i just listen to my body and add (or decrease) weight accordingly

TUESDAY

HIIT

Sprints 45 mins

400s, 200s, 100s

Body feeling good will try up the weights on the bench and bent over rows this week. Squats are progressing fine

Thats all for now will post again tomorrow night after session

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Retro Blaster Member

Retro Blaster

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Thanks Driz mate, what ive seen in your journal is inspiring me bro. I think cos i was a good squatter before my lay off muscle memory is being good to me. Im hoping to do a clip soon so i can check depth. My training partner assures me its good but i need to be sure im hitting proper depth every rep, i know some of the 4th and 5th reps are feeling different.

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Old Bull Veteran member

Old Bull

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RB good to see the log back up, and you starting to push some tin around :clap: :clap: good steady start too.

Nah havnt looked at a specific comp and honestly i dont think it will be till the end of the year due to my arm and grip issues.

Could be the BBro November \:D/

OB1

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Retro Blaster Member

Retro Blaster

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Hey Guys here are my past 3 Sessions

Wednesday 1st Feb

Warm up

Core circuit

Squats

Warm up

100kg x 10

120kg x 10

Working

140 x 5

160 x 5

180 x 5

200 x 5

220 x 5

Bench

Warm up

bar x 20

60kg x 10

Working

80 x 5

100 x 5 x 2 sets

80 x 5 x 2 sets

BO Rows

Warm up

60kg x 10

Working

80 x 5 x 5

Friday 3rd

Warm up

Core circuit

Squats

Warm up

100 x 10

120 x 10

Working

180 x 5 x 5

Bench

Warm up

60 x 5

Working

80 x 5

Stopped workout

Monday 6

Warm up

Core circuit

Squats

warm up

100 x 10 x 2

Working

140 x 5

160 x 5

180 x 5

200 x 5

220 x 5

Stopped workout

So as you can see squats feel great! Progressing well with them i have started wearing a belt for anything over 200 and it helps a little. Im still learning how to use it properly and how to breath properly so hopefully i can get into the 240s in a few weeks. As forveverything else........ it was crap! im getting real frustrated with my arm and its affecting my workouts. It feels like i have no pwer in any pressing movements. Bit of an ego buster aswell because there was a few lightweights pushing more than me on the bench soo i trew the towel in straight after! There is improvement but it is real miniscule! Ill have another try tomorrow night and ill keep it real light just so i get a full workout in.

HIIT is good keeping the body guessing.

Diet went out the window both long weekends! I was going to allow myself Friday fter my work out to Saturday at about 4pm for a Cheat just to satisfy some craving BUT both weekends it has lasted to Monday before the work out. Im lucky i have been training so hard witgh Lifting and HIIT or else the eight would have blown out, as it stands im 110 flat. I better start adressing the eating so i can get to my target weight of 104. Anyway thats enough from me tonight.

PEACE

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